This is the 10 minute propassionate style body scan.
Find a comfortable position either seated in a chair or on a cushion with legs crossed or if you must,
Lying down,
Gently close your eyes and take a few deep breaths,
Allowing your body to relax and your mind to settle into this now present moment.
Now take a moment to set your intention for this 10 minute propassionate body scan meditation.
Affirm your commitment to deepening your awareness,
Staying fully present and observing sensations with a sense of equanimity,
Neither attached to them nor pushing them away,
Just noticing what arises with awareness,
Bare awareness,
Only awareness.
Let's begin our body scan from the top of your head,
Direct your attention to your scalp,
Feel the sensations,
Just noticing,
Not labelling,
How does it feel?
Bring your attention down to your forehead,
Sensing the sensations arising and passing away,
Noticing how your temples feel and your face,
No judgement,
Just being aware.
Feel all the little different sensations arising and passing over all the areas of your face,
If any tension or resistance may arise,
Just simply acknowledge it and let it be.
Now slowly move your attention,
Your focus down to your neck,
All the way around,
Noticing what sensations arise and pass away in your shoulders,
No matter what it is,
Just observing,
Bare awareness,
Moving down to your arms,
Noticing sensations in your muscles and joints and on your skin,
On your arms,
Moving down gradually,
All the way to your elbows,
Down your arms,
To your hands,
To your fingers.
You may for a few moments allow your awareness to rest gently on any tingling warmth or coolness you feel.
Continue scanning down your chest,
Your upper back,
Covering the entire area,
Your lower back and your abdomen,
Feel the subtle movements of breath and any sensations that come with the breath,
Breathing naturally,
Letting the breath be a gentle anchor for your awareness,
If it ever moves away from the sensations of the body,
Moving your attention down to your lower back,
Pelvis and hips,
Embrace any sensations that arise in these regions,
Knowing that they too are impermanent and ever-changing,
Arising and passing away.
Now proceed to your thighs,
Your knees,
Calves,
Down your legs to your feet,
Observe the sensations in your muscles,
Bones and skin.
Take a little time to explore these parts of your lower extremities with a sense of equanimity,
Observing with an unattached mind,
Not labelling,
Just seeing these sensations arise and pass with great rapidity.
Now let's just do a sweep from the tips of your toes to the top of your head,
Moving your attention outside of the body,
Feeling as much of the sensations as possible with detachment and equanimity,
The tips of your toes,
Your feet,
Your ankles,
Your shins,
The back of your legs,
Your knees,
Tops of your legs,
Thighs,
Buttocks,
Hips,
Stomach,
Chest,
Back,
Around your neck,
Up through your fingers,
In your arms,
Around your shoulders,
Around the neck,
Around the head,
Right to the top of the head,
Take a deep breath in and release,
Letting everything go,
Release,
Relax,
Just observe all the sensations.
Now we have completed the body scan,
Spend the next minute deepening your awareness of the sensations you have noticed,
Realise how each sensation arises,
Lingers for a moment and eventually passes away,
Most with great rapidity,
Some seem to linger for a while and then pass away,
Embrace the impermanence of each passing sensation.
As this meditation comes to an end,
Take a moment to express gratitude for this brief but powerful journey of self-discovery and awareness,
Slowly bring your awareness back to your surroundings,
Feeling what it's like to be in the room,
Gently opening your eyes,
May the mindfulness and equanimity cultivated during this meditation,
What I would call Vipassana body scan meditation,
Continue to enrich your day and may you carry a sense of inner harmony and peace with you as you move forward from this practice.
Check out the next meditation in the link on this page,
There's also a link to the meditation app with much more meditations just like this and longer versions of the same meditation that can be 30,
40 minutes,
One hour that can be found on the app.
Thank you,
Have a wonderful day,
Peace.
